Spytech’s Intense Workout Log

Quick 21-set deload workout - upper and lower back, bis, and hams.

Duration: 20 minutes

This was a riveting 15 minute workout that involved some chest, shoulders, triceps, and back work. I’m not even going to bother writing down what I did, except that I did around 20 sets total.

+ power yoga (15 min)

Duration: 30 minutes

Good workout, but my glute was cramping up on all my squat movements today. I tried the hack squat machine for the first time in a few years, but I couldn’t really go past 90degrees due to the cramping. Despite that the hacks were still pretty easy. Next week I will definitely be doing a deload with absolutely no ME or DE work on anything.

Warmups – 2 sets of 20 for each movement:
BB Curls
Lat Rows
Leg Extensions
Leg Curls

Wide-stance Box Squat (rock bottom box):
225×2x6

Hack Squat Machine:
270×7x1
360×7x1
450×7x1

45-degree Hypers:
+25lbs behind head x12×3

One-arm Kneeling Cable Row:
180×7x1 (PR)
192×5x1 (PR)
204×5x1 (PR)

GHRs:
bw x10×2

Seated Calf Raise:
115×100x1

Standing Double Bicep Cable Curls:
72×7x1
84×7x1
96×7x1 (PR)
108×7x1 (PR)

+ stretching

Duration: 60 minutes

Tough workout. My tris were totally gassed after the RE db press set so lockouts were especially hard. I measured how high the bar is off my chest at the start of all my lockout work and it is around 7.5″. I guess these are hardly lockouts, but they seem to be getting the tris stronger anyways. Skipped shoulder work as they need a rest and did reverse cgb lockouts instead.

Warmups – 2 sets of 20 for each movement:
External Rotations
OH Press
OH Extensions
Pec Flye Machine
Lat Pulldowns

Flat DB Bench:
110x28x1 (PR)

CG Rack Lockouts:
315x5x1
360x3x1
365x2x1 (PR)

Reverse CG Rack Lockouts:
225x7x1
315x2x1 (PR)
245x5x1

Standing Straight-arm Wide-grip Lat Pushdowns:
209x7x3 (PR)

+ stretching + arc trainer (13min)

Duration: 60 minutes

Good workout. Deadlifts were decent. Right glute was bothering me a bit on them again, but everything went smooth and I hit the numbers I wanted. Sumo SLDLS were extremely brutal.

Warmups – 2 sets of 20 for each movement:
Lat Rows
Leg Extensions
Leg Curls

Deadlift:
135x12x1
225x3x1
405x1x1
585x1x1
610x1x1
640x1x1
585x3x1

Sumo SLDL (bands doubled over middle of bar):
315+blues+purples x5x2 (PR)
225+blues+purples x5x1

Standing Wide-grip Cable Rows:
204x12x1
219x12x1 (PR)
234x12x1 (PR)
249x12x1 (PR)

Incline DB Curls:
50x12x3

+ stretching + power yoga (30min)

Duration: 105 minutes

Good, fast session. I was running late tonight so I skipped my usual warmup sets and just jumped into things. Lots of low rests between sets to get done in less than an hour on the weights. My incline strength was horrid tonight, so I have come to the conclusion that I’m definitely starting to overtrain on pressing movements. Next week I will skip all pressing and resume afterwards.

Incline Bench:
135×20x1
155×12x1
185×12x1
225×10x1
275×1x1
310×1x5 (PR)
225×20x1

Single-arm Incline Triceps Pushdowns:
110×12x1 (PR)
100×12x1
90×12x1

Incline Triceps Pushdowns with Rope (super set behind last set above):
150×20x1 (PR)

CG Underhand Pulldowns (torso // with floor):
252×12x1 (PR)
228×12x2

Straight arm Side Laterals (elbows locked):
30×15x2

Reverse Laterals (Iron Crosses):
30×15x2

Cable Crossovers:
100×15x1
120×15x1 (PR)
100×16x1

+ stretching + power yoga (30 min)

Duration: 90 minutes

Decent workout. My right glute was cramping up on sumo speed pulls so I switched to conventional.

Warmups – 2 sets of 20 for each movement:
BB Curls
Lat Rows
Leg Extensions
Leg Curls

Deadlift:
340x2x3

Conventional Deadlift:
340x2x3

Standing Cable Hamstring Curls:
100x12x1
150x12x1 (PR)
120x12x1

Bulgarian Squats:
140x12x3

Wide-grip Pullups:
+75x5x1 (PR)
+50x5x1
+50x7x1

45-degree Hypers:
bw x15x2
bw x20x1

Concentration Curls:
90x5x1 (PR)
70x5x2

+ stretching + abs (7 sets)

Duration: 55 minutes

Tough workout due to lack of sleep. Maybe slept 2-3 hours total. Benching felt fine - I opted to skip bands to work my speed off the chest more. Lockouts were strong, so were btn presses.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
JM Presses
Pec Flye Machine
Lat Row Machine

Bench Press:
175x2x10

Rack Lockouts (narrow grip):
315x5x1
425x5x1 (PR)
405x5x1 (PR)

Smith BTN Press:
205x5x1
245x5x1 (PR)
195x5x1

Close-grip Hammer Chins:
+35x10x1
+45x10x1
+45x12x1

Dips (elbows tucked, superset after last set of chins):
+45x20x1

+ stretching

Duration: 50 minutes

Tough session tonight. I did not anticipate squats would be this tough, but my core seemed to be totally burnt out once I got to 315lbs on warmups. Very unstable tonight. 585 wasn’t bad, but I knew I’d be risking injury if I pushed it more…just too uncontrolled. Assistance work was great though.

Warmups – 2 sets of 20 for each movement:
Lat Rows
Leg Extensions
Leg Curls

Wide-stance Squat (//, briefs):
135x10x1
225x3x1
315x3x1
405x1x1
495x1x1
585x1x1
565x1x1
545x3x1

GHRs (past //, face to floor):
bw x5x1
bw +15x5x1 (PR)
bw +15x7x1 (PR)

Single-arm Kneeling Cable Row:
192x7x2 (PR)
204x5x1 (PR)

Standing EZ Curls:
115x12x2
115x15x2

+ stretching + power yoga (30min)

Duration: 110 minutes

Nice session. Destroyed all the assistance work tonight, but I am getting frustrated with my bench. I feel like I am just spinning my wheels going nowhere. My muscular endurance and rep strength is improving, and I just hit 340 for 5 singles, which is only 10lbs off my 1rm I set last october, but I feel like I probably would have gotten buried with 350 had I tried it tonight. I did not feel like my bench was 100% tonight, but I expected to handle 340 better than this.

Warmups – 2 sets of 20 for each movement:
Cuban Rotations
OH Press
JM Presses
Pec Flye Machine
Pulldowns

Bench Press:
135x20x1
225x6x1
295x1x1
340x1x5 (PR)
255x15x1 (PR)

Single-arm Incline Cable Extensions:
80x12x1 (PR)
90x12x1 (PR)
100x12x1 (PR)

Wide-grip Pulldowns:
288x12x1 (PR)
228x12x2

Flat DB Flyes:
55x12x3

Side Laterals (elbows locked):
25x12x2
25x20x1

+ stretching + power yoga (25min)

Duration: 85 minutes